Lord Zedd
May 26, 2021
Black Ranger
May 28, 2021

CrossFit Rome – CrossFit

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Pink Ranger (4 Rounds for reps)

5:00 EMOM x 4 Rounds

Minute 1: 16 Single Arm DB Bench Presses (8 each arm)

Minute 2: 50 Single Unders or Double Unders

Minute 3: 8 Strict Pull-Ups or Weighted Pull-Ups

Minute 4: 16 Weighted Reverse Lunges

Minute 5: Rest
# TARGET SCORE

*Perfect score per round is 90 reps. If athlete gets all 90 reps for all 4 rounds, their score will total 360.

*Post reps for each round and Wodify will add them all together.

*Athletes will pick their weights for today’s movements and post specifics into the notes section.

*Athletes may start at any station but must stay in order. EX:

Minute 1: 8 Strict Pull-Ups

Minute 2: 16 Weighted Reverse Lunges

Minute 3: 16 Single Arm DB bench press

Minutes 4: 50 Single/Double Unders

Minute 5: Rest

Behind The Neck Jerk

Behind the neck Jerk:

– Build to a heavy single for the day in 10 minutes

* rest 60 seconds between sets *

**How to approach the lifts**



– Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

– Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

– You may split jerk or push jerk (behind the neck)

– Record heaviest for load

* [Behind the neck Jerk](https://www.youtube.com/watch?v=UP7JTvtetKM)

Accessory

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

[Pigeon Pose](https://www.youtube.com/watch?v=jQMsyrLowFw)

[Seated QL Stretch](https://www.youtube.com/watch?v=3QdpzAoIglI)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

Kelly Starrett

*Open Up Your Adductors For More Squatting Choices*

https://www.youtube.com/watch?v=AzxT7gjotto

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

30 sec. run

30 sec Jump Rope

10 band pull aparts

10 Alternating Single-Arm Dumbbell Bench Press

**2. Workout Prep**

4 Single Arm Dumbbell Bench Presses (2 each arm)

10 Double Unders

4 Strict or Weighted Pull-Ups

4 Weighted Reverse Lunges

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 working sets (light/ all behind the neck)

2 Snatch Grip Press

2 Snatch grip Push press

2 Snatch grip Push Jerk

– into strength –